mod·er·ate

adjective
ˈmäd(ə)rət/
1. average in amount, intensity, quality, or degree.
“we walked at a moderate pace”

verb
ˈmädəˌrāt/
1. make or become less extreme, intense, rigorous, or violent.
“we should moderate the burpees”

I had to look this up before my Q at The Ballroom. I wanted to make sure I delivered what was expected at the AO. Coming off my first Goruck Tough, this was sounding like the perfect Q for me. Ease back into things. One thing though, moderate did not mean easy. Pax started rolling in and it was a frosty 28 degrees.

Start with the 5 core principles of F3
F3 workouts …
1. Are free of charge
2. Are open to all men
3. Are held outdoors, rain or shine, heat or cold
4. Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
5. End with a Circle of Trust

Disclaimer (longer than my normal “don’t die” disclaimer)

THANG
Mosey to the bottom of the street for COP

COP (All exercises in cadence)
• SSH X25
• Windmills X10
• Low Slow Squat X20
• Merkins X10
• Mountain Climbers X20
• SSH X25

Walk over to parking lot…

Rounder: Do an exercise then run a lap always facing in the same direction (Forward, Side Shuffle Left, Backwards, Side Shuffle Right, Repeat

• CDD X10, run
• Monkey Humpers X15, run
• LBCs X40, run
• MNCs X30, run
• Squats X20, run
• Hello Dollys X15, run

Mosey to parking lot across from Ballroom

Escalator: Do an exercise at cone, then proceed to next cone with varying modes of transportation

Cone 1: 10 Burpees, Bear Crawl to next cone
Cone 2: 20 Merkins, Lunge Walk to next cone
Cone 3: 30 Squats, Reverse Lunge Walk to next cone
Cone 4: 40 LBCs, Reverse Bear Crawl to next cone
Cone 5: 50 SSH

Little time left over? Use the cones for Merkin Suicides!

Basically a suicide run with 5 points (cones) but you have to do the number of merkins at each cone (Cone 1 = 1 merkin, Cone 2 = 2 merkins, and so on.

Mosey back to the AO via climbing the lower parking lot wall and finish with a few minutes of Mary.

COT and BOM led by Anchorman

NMM
Had a great time this morning and it was great to see everyone push themselves. Moderate was definitely not easy this morning. Everyone worked up a sweat and my legs were actually a bit sore walking up the stairs this morning. Tclaps to Freebird for staying out front the entire time. Additionally, Tclaps to Green Thumb for making it to his second workout. Great mumblechatter this morning. Thanks to Change Order for the opportunity to Q and I hope to come back again soon guys. I really enjoyed it.

Announcements (which are in the Newsletter)
• Sign Up for Joe Davis Run
• Sign Up for the F3 Christmas Party
• Something else I’m forgetting

Praise and Prayers
• Pray for a friend of Pax who lost his wife
• Pray for families
• Prayers for the families in Chattanooga who lost their children in the bus accident

Humbled to Lead
Zima